Workshop – Get the Results you Want

Get the Results you Want – One Day Workshop

Sunday 30th September – 10 – 4 £38

Goal setting with Eileen Munday

  “If you don’t know where you’re going, you’ll never get there”

To achieve change you need to set a goal

When we are intending to change anything in our lives it helps to set yourself a goal, otherwise how do you know when you have reached the point you are trying to get to? Without even realising it, we set ourselves small goals every day. ….I’m going to eat lunch at 12.30 today and will bake myself a jacket potato with beans. Or next weekend I’d like to wear the blue dress so will need to forgo the wine until then otherwise it will not fit as nicely….. I’m going to drink more water every day this week and less coffee to stop getting headaches.

Where our overall health is concerned it is important to set short and long-term goals to help us achieve what we set out to do, especially when we know that the goal could take a while to achieve. We also benefit from having support from others, family, friends, colleague and for many who work with me a personal trainer.

I have been a personal trainer for many years now and enjoy working with people of all ages and fitness levels, often taking the time to help rehabilitate people in elder years or post surgery back to a position of health and fitness.

SMART steps to achieving your goals

In the fitness industry we use an acronym, which you may have heard of, called SMART. This is a simple way to ensure we set ourselves targets to work towards in a sensible manner. There is no point really in just saying “I want to get rid of my flabby belly” or “Next year I’m going to run a marathon for the first time”. If you don’t decide how and when you will do these things it is very unlikely it will ever happen. We need to be accountable for our actions.

In goal setting ‘SMART’ stands for

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Timely

Whilst this acronym is a very useful tool, I also would like to get you to think about the bigger picture and the true reason you want to achieve the personal goal you have set. Around 90% of the time in my work  people tell me they “want to lose weight”. This is, of course, an important factor to improve overall health, but on looking further into the persons lifestyle it becomes apparent that although initially this goal is linked to an aesthetic desire, it is also linked to one’s physical and emotional health too. Many people feel they should shame themselves and immediately come out with all the reasons they feel they have got to the position they are in. Which is absolutely fine, but we do not need to think too much about this. Often, we need to look deeper within and break these wishes down into smaller goals, so instead of automatically saying you want to ‘lose weight and have more muscle tone’ we should also look at the alternative knock-on effects this will create.

Break your goals down to achievable steps

So, your main goal may be to lose 2 stone eventually but by breaking down your goals into smaller achievable goals it becomes much easier such as;


  • Lose 5lbs in 4 weeks
  • Swap my 3 biscuits with my morning coffee to a small piece of dark chocolate or fig
  • Meet my sister this Friday evening and walk the dogs by the sea
  • Start doing the stretches tonight to help strengthen my knee the physio gave me that has stopped me exercising in the first place.


So, you can then see when we start thinking more seriously we discover more things we need to change first before we can get anywhere near where we want to be in the long term.

Once we start dealing with the smaller issues then the big ones get resolved without focusing too much on them resulting in giving up because they are too overwhelming.

Support is available

This is where I come in, as a Personal Trainer, Exercise and Wellbeing Coach. By setting regular things to achieve every month or so, you feel supported and able to fit these small changes in so that each month you finish on a positive note rather than feeling disheartened ‘Darn. I didn’t lose the stone I’d set myself up to. I may as well give up now”.

Review and revise your goals

Occasionally, goals need to be reviewed for whatever reason. This should not be seen as a failure. Often an unexpected life event or illness gets in the way and we need to set new goals when life allows. More often however the goal is achieved successfully and new ones need to be set. E.g. My goal was to walk the children to and from school three times a week, I achieved this and now I would like to jog home every time! Brilliant! And so, it goes on….

Join me to work together or within a small group

In our Spark sessions and one to one training, goals are set in the first session. I will have a discussion with you about what you would personally like to achieve and then we plan how you are going to do this. On a one to one basis obviously goals can be discussed in greater details and planned out accordingly.

Working with others is a terrific way to stay motivated, not only do the members of the group benefit from the fitness but they all say how much they enjoy the social aspect of this supportive group, far beyond what was expected.

What to do next

Book to come along on Sunday 30th September where Tania Sellwood, Naturopath and I will be hosting a full day, dedicated to Get the Results you want.    This day will offer guidance and support to recognise the steps needed to achieve your goals, to overcome obstacles that might be holding you back.  There will be plenty of time to not just learn what to do, but to have the time to put your own plans into action and begin your journeys to achieving the life that you want to be living.

For more details please contact,

Leave a Reply

Your email address will not be published. Required fields are marked *